Home  •   Why CrossFit Del Mar?  •   Our Team  •   Getting Started  •   Schedule  •   Blog  •   Pricing  •   Location  •   Resources
MEMBERS

Email:

Password:

Forgot Password?

10447 Roselle Street, Suite 1  San Diego, CA 92121
(858) 587-2569 | info@crossfitdelmar.com
GETTING STARTED WITH CROSSFIT ➤➤

CrossFit:

Mon-Fri:5:00am, 6:00am, 7:00am,
11:00am, 4:30pm,
5:30pm, 6:30pm
Tue/Thu 12:00pm
Sat:9:00am Complimentary Intro Class
Sat:10:00am
Sun:9:00am, 10:00am - Twice Monthly
Check Website Schedule

BootCamp:

Mon/Wed:10:00am, 6:30pm
Fri:10:00am
Sat:9:00am

Weightlifting:

Tue:7:30pm

Gymnastics:

Sat:11:00am

Open Gym:

Saturday:11:00am
Upcoming Certifications
at CrossFit Del Mar

CrossFit Del Mar honors:

Reebok Crossfit Men's Apparel

CrossFit Del Mar Blog

Mono-Unsaturated Fats

July 11, 2017, Mark T. Marino, M.D.

MUFA, or mono-unsaturated fats are often mentioned as being part of a balanced diet, but dietary guidelines have not been established and scientific bodies have different recommendations. Several groups including the National Institute of Medicine, the Department of Agriculture, and the American Diabetes Association are silent on MUFAs and give no dietary recommendations. The Academy of Nutrition and Dietetics and the American Heart Association promote up to 20% MUFA of daily total energy consumption. One of the main reasons for different recommendations for MUFAs is a lack of evidence in regards to their potential benefit in the primary and secondary prevention of cardiovascular diseases.

First what are MUFAs? They are fatty acids as we described in an earlier post but with only one carbon to carbon double bond. The double bond in MUFAs commonly occurs at the 7th or 9th position and they are labeled as ω-7 or ω-9 fatty acids as compared to the ω-3 or ω-6 poly-unsaturated fatty acids.

How are they obtained in the diet? Two common foods that are predominately made up of MUFAs are olive oil and avocados. Oleic acid (18:1; n-9) is the predominant cis-MUFA, accounting for more than 92 % of all MUFAs consumed in food products . The major MUFA in olive oil and avocado is Oleic acid which is an 18 carbon fatty acid with the double bond at the 9th position. Palmitoleic acid is a 16 carbon fatty acid with the double bond in the 7th position and is found in macadamia oil. Neither fatty acid is essential as the human body can synthesize both and no dietary adequate intake has been established for either. MUFAs are also in canola oil, macadamia nuts, almonds, cashews, pecans, peanuts, dairy and meat. The double bonds in MUFAs are predominately in the cis configuration. The trans form of oleic acid is called elaidic acid.

What is it their beneficial effect? What exactly do MUFAs do for us? There are several proposed health benefits of oleic acid. Olive oil intake has been shown to reduce blood pressure (BP) as a direct result of oleic acid which modifies cell membrane lipid structure to accommodate cell messenger proteins that cause a relaxation in blood vessel walls. MUFAs maintain low levels of LDL and increased levels of HDL. In patients with type 2 diabetes a high-MUFA diet compared with a high-CHO diet showed no significant changes in LDL cholesterol between the groups but a significant increase in HDL cholesterol and a significant reduction in triglycerides in those on the high MUFA diet(2) . Oleic acid is also converted to oleoylethanolamide (OEA) in the small intestine and OEA has been shown to control appetite and feeding behaviors. In a study that replaced 5 % of calories from dietary SFA with an equivalent amount of MUFA calories there was a 15 % (95 % CI, 3 to 26 %) lower risk of CHD(3) . In a study in which substitution of carbohydrates for various types of fats was tested the cardiac risk was decreased when carbohydrates were increased and saturated fats were decreased (by 2% of daily energy intake) but the opposite happened for MUFAs (and PUFAs) with cardiac risk rising by 5 - 10% when carbohydrates were substituted in(4). All of the data presented is suggestive that MUFAs are cardioprotective as compared to carbohydrates and SFAs. Their consumption has been shown to be associated with a reduction in blood pressure, improved LDL to HDL ratios and a reduction in cardiovascular risk as compared to carbohydrates and SFAs.
So feel free to add MUFAs into your diet as another class of potentially beneficial fats.
______________________________________________________________________________________________

1) Curr Atheroscler Rep. 2016 Jul;18(7):38. doi: 10.1007/s11883-016-0597-y. Role of cis-Monounsaturated Fatty Acids in the Prevention of Coronary Heart Disease. Joris PJ, Mensink RP.
2) Metabolic Effects of Monounsaturated Fatty Acid-Enriched Diets Compared With Carbohydrate or Polyunsaturated Fatty Acid-Enriched Diets in Patients With Type 2 Diabetes: A Systematic Review and Meta-analysis of Randomized Controlled Trials. Frank Qian, Andres Ardisson Korat, Vasanti Malik and Frank B. Hu. Diabetes Care 2016 Aug; 39(8): 1448-1457. https://doi.org/10.2337/dc16-0513
3) Guasch-Ferre M, Babio N, Martinez-Gonzalez MA, Corella D, Ros E, Martin-Pelaez S, et al. Dietary fat intake and risk of cardiovascular disease and all-cause mortality in a population at high risk of cardiovascular disease. Am J Clin Nutr. 2015;102: 1563-73
4) British Journal of Nutrition (2013), 110, 1704-1711 doi:10.1017/S0007114513000858 Glycaemic index, carbohydrate substitution for fat and risk of CHD in men Minna E. Simila, Jukka P. Kontto, Satu Mannisto, Liisa M. Valsta and Jarmo Virtamo

Comments:

Log in to post a comment...

Saturated Fats: Friend, Foe, or Neutral?

March 22, 2017, Mark T Marino, M.D., Daniel Bliven

If we were to continue the omega-3 and omega-6 discussion without giving equal time to saturated fats, well we'd be jumping the gun and doing you a huge disservice. So! With omega-3 and omega-6 polyunsaturated fats behind us, let's get into the meat & potatoes of the most infamous genre of fats - saturated fats.
Saturated fats are long chain hydrocarbons with a carboxyl end (or organic acid) and lack double-bonds between the carbon atoms, making all non-carbon to carbon bond positions filled by hydrogen molecules and are hence "saturated."
Hydrogenated oils are vegetable oils, like canola, corn and soybean that are chemically modified by adding hydrogen to change the carbon to carbon double-bonds to carbon to hydrogen single-bonds. This changes the oils from a liquid to solid form, making them easier to deal with in an industrial cooking process. This chemical process is incomplete, because not all carbon double-bonds or "unsaturated" bonds become saturated. Therefore, the leftover unsaturated carbon double-bonds change their structural conformation from one that is CIS (see last blog) to one that is TRANS. Thus, this process converts them into TRANS fat. Examples of these types of products include margarine, shortening and coffee creamers. Starting June 18th 2018, all products containing TRANS fats will be banned. This is a huge win for consumer health & healthcare advocates.
Hydrocarbons were mentioned above and you may have heard of their connection to global warming from your favorite news outlet. However, the difference between a hydrocarbon, like octane in your car's gas tank and a fat, like octanoic acid (also known as caprylic acid - found in goat's milk) in cow's milk and coconut oil, looks to be little, but is in fact significant.

Both undergo the same fate, they are "burned" down to CO2 and H2O, which gives meaning to the phrase "How's your engine."
So, how the hell has saturated fat been labeled bad for so long?
Since the first study on the effect of reducing saturated fat intake on cholesterol, saturated fat has been targeted as unhealthy. In 1970, Ancel Keys published his landmark study, that looked at cardiovascular disease, intake of saturated fat and cholesterol in 7 different countries. I bet you can guess what he found, a correlation between saturated fat intake, total cholesterol levels and cardiovascular disease. Research then went on to discover saturated fat intake reduces the expression of LDL (bad cholesterol) receptors on cells, thus reducing the clearance of LDL cholesterol from the bloodstream. Simply put, if your cell is not taking in cholesterol, there will be elevated levels of cholesterol in the blood stream. Conversely, a high carbohydrate diet was shown to increase the expression of LDL receptors and increase the clearance of LDL cholesterol from the bloodstream. So, which diet is recommended - One high in carbohydrates & low in fat?
Following these findings, many dieticians and doctors recommended a low fat diet. Eventually, it was discovered while the higher fat diet increased LDL cholesterol it also increased HDL (good cholesterol) cholesterol. Also, a higher carbohydrate diet altered the LDL particle size towards small dense LDL particles, which are more pro-atherogenic - promotes atherosclerosis in the heart. That explains a lot now doesn't it!
The pendulum is swinging back, with recent data focusing on the health consequences of substituting other macronutrients and different types of fats for saturated fats. It is fairly clear that substituting carbohydrates in for fat (adopting a low fat diet) produces:
- Less weight loss
- An increase in triglycerides
- Decreased insulin sensitivity
- Higher insulin levels
- Lower LDL cholesterol
This in context is compared to diets with higher fat percentages. Higher fat diets produce:
- Greater weight loss
- Lower triglycerides
- Higher LDL levels
- Higher HDL
- Improved insulin sensitivity
- Lower insulin
Go figure!
Even more interesting, data on substituting in PUFA (polyunsaturated fatty acids) and MUFA (monounsaturated fatty acids) for saturated fats showed even more important results. Mixed omega-3 & omega-6 PUFA and omega-6 specific PUFA diets, show significantly different effects on CHD risk. CHD or coronary artery disease, is when plaque builds up on the inner walls of the coronary arteries. Too much plaque and you'll be taking an expensive ride to the hospital. The mixed omega-3 & omega-6 PUFA clinical trials showed significant reductions in the risk of cardiovascular events by 25% as compared to omega-6 ONLY PUFA diets, with omega-6 only PUFA diets increasing the risk of cardiovascular events by 13%! I think you'll agree with us that it's now important to specify which PUFA is used as a substitute for saturated fats.
What about saturated fats themselves? Good question!
In early studies, such as "Dietary Fat Intake and The Risk Of Coronary Heart Disease In Women", a study published in 1997, showed a slight increase in heart disease risk by 17% as saturated fat consumption went from 11% to 18% of the total calories. Other studies, such as "Intake of Saturated and Trans Unsaturated Fatty Acids and Risk of All Cause Mortality, Cardiovascular Disease, and Type 2 Diabetes: Systematic Review and Meta-Analysis of Observational Studies," published in 2015, failed to show a significant association with saturated fat intake and health risk. The "Association of Dietary, Circulating, And Supplement Fatty Acids with Coronary Risk&" study found null associations between total saturated fatty acids and coronary risk in studies using dietary intake and in those using circulating biomarkers (actual measurements of fatty acids in the blood).
How can you modify your diet for a bomb proof heart and increase your overall wellness?
Most of the saturated fat data suggest substituting in omega-3 and omega-6 for a portion of your overall saturated fats is superior than not. Remember, saturated fat neither lowers or raises your risk for cardiovascular disease. So, feel free to have your bullet proof coffee (in moderation, but about that in future blogs) as long as you are including omega-3 and omega-6 sources of fat as well.

Comments:

Log in to post a comment...

Bio-Chem of Omega-3 & Omega-6 in 5-minutes

February 27, 2017, Mark T. Marino, M.D., Coach - Daniel Bliven

Bio-Chem of Omega-3 & Omega-6 in 5-minutes
The health & wellness industry adulates Omega-3 fatty acid as a vital supplement to all western diets. Luckily, the clinical nutrition and medical fields have been debating the importance of Omega-3 & Omega-6 fatty acids to the human body and at what ratio is most beneficial for a long time in peer reviewed journals. The studies that fill these journals have overwhelming evidence of the efficacy of omega-3 supplementation in enhancing health and preventing disease in a society that is heavily biased towards Omega-6 fatty acid. Before we get to a dietary recommendation, we will quickly go over the role fat plays in our body.
You might have heard you doctor mention the word lipid(s). Lipids are a large group of molecules that include fats, but also sterols (like cholesterol), the fat-soluble vitamins A, D, E and K, phospholipids and so forth. Fat is the most popular lipid you hear, because it is becoming a global health issue.
So, what is fat? Fat is one of the three major macro-nutritional components of our diet, with carbohydrate and protein being the other two. Dietary fat, or fat coming from food, is mainly in the form of a triacylglycerol (formally known as triglycerides, but we will call them TG for short), which combines three fatty acids (long straight chains of carbon atoms linked to an organic acid at one end (Figure 1) to a molecule of glycerol to form a TG (Figure 2). Body fat mainly exist as TG in adipocytes or fat cells and as phospholipids (where 1 of the fatty acid chains in the TG is substituted with a phosphate group) as the major component of your cell membrane. It is the omega-3 and omega-6 fatty acids within the phospholipids in your cell membrane that serve as the source for making molecules that are either "pro-inflammatory" or "anti-inflammatory". We will review exactly how this happens in subsequent posts.

Figure 1: A Saturated Fatty Acid (to be inserted)

Figure 2: Glycerol and a TG (to be inserted)

Have you wondered what the numbers after omega mean? First, Omega is Greek meaning last, and here it means the last carbon in the fat chain. The numbers after omega describe where the first "double bond" between carbons sites in the fatty acid molecule. This means, by definition, Omega-3 and Omega-6 fatty acids are "unsaturated" (Figure 3). Unsaturated simply means that the fatty acids don't have as many hydrogen molecules bound to them as possible. Unsaturated fats are mainly liquid at room temperature. That means, a saturated fatty acid has the maximal amount of hydrogen bound (Figure 1). So, saturated fats are mainly solids at room temperature.
EPA is an Omega-3 since the first double bond is 3 carbons back from the non-acid end of the molecule (Figure 3). They are all in a "cis" configuration, where the hydrogens bonded to the double bonded carbons are all on the same side. This causes a kink, which causes them to be liquid at room temperature. Unlike a cis configuration, a "trans" configuration has hydrogens on both sides of the double bonded carbons. This makes the molecule straighten out and become solid at room temperature.

Figure 3. (to be inserted)

Some important points about omega 3 and omega 6 fatty acids include:
1. Omega-3 and omega-6 are essential fatty acids.
I. This means is that our enzymes can't make or modify fatty acids to put the double bond at the 3 or 6 positions.
II. We can do it at the 9th position and higher.
III. Since omega 3 and 6 fatty acids are required for many biochemical reactions in our bodies, we must get them from our food. This is not unusual as amino acids & vitamins are also essential and have be obtained from the environment.
2. Omega-3 and omega-6 are precursors for multiple hormones called prostaglandins, thromboxanes, resolvins, protectins and leukotrienes. Interestingly, both omega-3 and omega-6 are precursors for many of the same biochemical processes. Therefore, they compete for the same converting enzymes. This becomes important when discussing the beneficial ratio of omega-3 to omega-6, because the version that is produced by omega-3 type fatty acids is less potent is causing an inflammatory response compared to the omega-6 variety.
I. For instance leukotriene B4 is a product of omega-6 fatty acids and causes tissue inflammation by signaling to recruit white blood cells into damaged tissue while leukotriene B5 which is the similar chemical but made from omega-3 fatty acids is 1/30th the potency at signaling recruitment of white blood cellsnihms271399.
3. The sum of EPA+DHA, as a percentage of total fatty acids, is referred to as the omega-3 index.
I. Patients have been classified as having a low (high-risk) omega-3 index if the index is <4%.
II. Multiple clinical trials which have looked at the omega-3 index both as a predictive marker of future clinical events or as a measure of the effect of omega-3 supplementation have demonstrated that levels above 4% can both be obtained by supplementation as well as being predictive future medical events (cardiovascular, stroke, etc.)12170_2014_article_407.
Both omega-3 and omega-6 need to be part of our diet as our body can't make them, but the ratio of their amounts in our body can modulate how we respond to injury & stressors, which can determine our risk for disease.

Comments:

Log in to post a comment...

October 2016 Coaches Programming Guidance

September 29, 2016, David Fulton

Squatober is based on improving all aspects of your squat. So much of the accessory work this month will be about proper glute activation, hip stability, cool down, and general improvement of a squat position. Your legs will be sore many days and sometimes you won?t be able to do a higher level simply because you are a bit fried out. Scale smartly and accordingly and we will make it through with newfound confidence, stronger legs and backs (and backsides). Welcome to Squatober!

Comments:

Log in to post a comment...

May 2015 Athlete's of the month, Shaina Hayutin, and Cliff Kennedy

May 17, 2015, Mark Marek

Shaina Hayutin

What is your day job?
- I currently work as a cycling instructor at LA Fitness, but I just got hired to be the Graduate Assistant for Fitness & Wellness at the University of Arkansas Student Recreation Center. I will also be attending their grad school to earn my masters in Recreation and Sports Management. I will be moving in June!

How did you hear about CrossFit Del Mar?
- Online.

What is your favorite WOD/Lift?
- Anything that doesn�t involve running or wall balls and I love cleans!

What is your favorite skill/movement that you have learned?
-Pull-ups and rope climbs

Three things you would always find in my fridge�
-Cheese, definitely cheese.

Something nobody knows about me and would find interesting
-I was the drummer of a classic rock band in middle school.

Favorite activity outside of CrossFit?
-Hiking and anything in the water! I�d totally own a jet ski if I could.

My proudest accomplishment is�
-Getting into grad school- I never thought that was going to happen.

My six month goal is�
-To get handstand walks consistently

If you created a WOD what you would name it?
-I�m really bad at naming things, but it would involve pull ups, hand stand walks, rope climbs, squats, burpees and sit ups.

What advice do you have for new members?
-Keep coming back! Crossfit can be weird and intimidating, but if you keep coming you will see yourself getting stronger. Showing up becomes easier because you want to be there!


Cliff Kennedy

What is your day job?
� I�m a speech coach. Primarily I work with the keynote and breakout speakers at high-stakes events like sales meetings, user conferences and recognition ceremonies. I also do presentation skills workshops and coach individuals who want to improve their speaking performance. I started out as a writer, producer and creative director of corporate meetings and events.

How did you hear about Del Mar CrossFit?
� Via an internet search.

What is your favorite WOD/Lift?
� The better I get with my form, the more I like all of the lifts. For me, a good WOD has both some moves I can do well and those I�m still working on.

What is your favorite skill/movement that you have learned?
� I�m most happy with the progress I�ve been making with my squats.

Three things you would always find in my fridge �.
� Fruits and vegetables from the farmers market (produce is so much better in CA!), milk and beer from a local brewery.

Something nobody knows about me and would find interesting �.
� I was once the conguero in a salsa/merengue band

Favorite activity outside of Del Mar �.
� Being somewhat new to San Diego, Gabi and I still just love to go exploring: from hiking up local mountains to heading to the desert. We try to make it Torrey Pines a couple of times each week.

My proudest accomplishment is �.
� My two sons: Nate, who just earned his BFA from the University of Illinois at Chicago, and Gabe, who just finished his freshman year at Miami University in Ohio.

My six month goal is �.
� To just stay with the program and see the small steps I�m taking each week become bigger accomplishments.

If you created a WOD and named it after yourself, what would it be?
� It would probably be a chipper of some type, with lifts and some running.

What advice do you have for new members?
� Make it a habit.

Comments:

Log in to post a comment...

April 2015 Athlete's of the Month, Michelle Merlino, and Brian Swanson

April 8, 2015, Mark Marek

Michelle Merlino
What is your day job?
- I work in a supervisor capacity for AMN Healthcare. My department deals with staffing, specifically recruitment process outsourcing or RPO. My current client is Northern California Kaiser Permanente.

How did you hear about Del Mar CrossFit?
- Internet! It was near work!

What is your favorite WOD/Lift?
- I loved 15.4! Filthy Fifty is another favorite! Any chippers are great!

What is your favorite skill movement that you have learned?
- Cleans, push press, overhead squats

Three things you would always find in my fridge..
- French Vanilla coffee creamer?everything else is expendable.

Something nobody knows about me and would find interesting
- I went to a performing arts high school and was slated to get a Bachelor of Fine Arts in Acting from the U! (University of Miami). Most of my old friends are still working in film, television, or theater. I decided on a new path after seeing some amazingly talented actors not make it for one reason or the other. I didn't want to be a starving artist. Also - I call all dogs puppies regardless of their age; it drives my husband crazy.

Favorite activity outside of Del Mar?
- Water sports! I love wake boarding and water skiing. Both my father and brother have tournament water ski boats. I also love gardening! (..but I hate spiders..so much) Oh, and singing?singing is quite literally in my blood.

My proudest accomplishment is?.
- Most recently - getting the courage to walk into a CrossFit

My six month goal is?..
- One unassisted no kip pull-up

If you created a WOD and named it after yourself, what would it be?
- 50 Wallballs
- 10 HSPU, 10 Cleans
- 9 HSPU?and so on?
50 Wallballs

What advice do you have for new members?
- Once you get there - just walk in? don't get back in your car. I wanted to drive away so many times. It's intimidating to start but regardless of your fitness level you are welcome.



Brian Swanson
What is your day job?
- Executive Vice President, Chief Lending Officer, B of I Federal Bank

How did you hear about Del Mar CrossFit?
- Internet

What is your favorite WOD/Lift?
- "Cindy" and anything with pull-ups

What is your favorite skill movement that you have learned?
- Ring muscle up

Three things you would always find in my fridge..
- Almond Milk, Chicken, and an open bottle of red wine

Something nobody knows about me and would find interesting
- I have a weird interest in tropical fruit and gardening. I have 18 banana trees in my backyard.

Favorite activity outside of Del Mar?
- Saltwater fishing.

My proudest accomplishment is?.
- Getting my half marathon time under 2 hours

My six month goal is?..
- Complete "Fran" in under 4 minutes. (I have not tried yet)

If you created a WOD and named it after yourself, what would it be?
- A combination of Wall balls, pull-ups, and push ups.

What advice do you have for new members?
- Ease into it, stick with it and focus on your diet. You wil continue to see results almost weekly

Comments:

Log in to post a comment...

CrossFit Del Mar now carries Fuel For Fire!

March 25, 2015, Mark Marek

We?ve just started carrying FUEL FOR FIRE. Their product is called a ?Fuel Pack,? which is basically real food (bananas, apples, and/or sweet potatoes) and 10 grams of whey protein in a squeezable pouch. It?s unsweetened, gluten-free, and contains nothing artificial.

Fuel Packs are great for pre/post workout, a protein-rich snack, or on competition days between events. No refrigeration required, so you can just throw one in your bag whenever you need it.

You can learn more about Fuel For Fire at www.fuelforfire.com or ask one of our coaches about it.

Comments:

Log in to post a comment...

Programming Philosophy

March 22, 2015, Justin Fields

To my CrossFit Del Mar Athletes-
I just want to start off by saying thank you for accepting me into your community like you have in the past few months. It has been an honor to work with you all and see you progress in such a short time. Mark asked me to write up a little something on the programming and my philosophy when it comes to CrossFit. Working with such a mix of different cliental young and old I like to have my programming employ methods that increase the functional longevity of my athletes, having them live the best life possible. There are two primary methods of organizing long term programming for athletes: the concurrent and conjugate systems.
The concurrent system of training is typically seen in long term programming where heavy as well as light weights are used in the same training period, with the overall goal of increasing absolute strength as well as speed and endurance as the same time. Research shows that the concurrent system of long term programming is especially effective among newer athletes.
The conjugate system focuses on ?max effort? and ?dynamic effort? (speed and endurance) days separately which increases the athlete?s absolute strength, a facet of strength that is generally underdeveloped in the concurrent system. More importantly, increasing absolute strength is proven to reduce the risk of injury.
I?m excited to see how well all of you adapt to the next few months of programming. The focus will still be on skills transfer movements, core strength development, and absolute power output. The only thing I ask is that all of you start to trust and believe in your own abilities.
?Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.?- Marianne Williamson
- Justin

Comments:

Kim B.  Apr 8, 2015   beyond.. your passion an commitment not only to the members but to your self as a Crossfit Athlete is far beyond you put your heart and soul
Kim B.  Apr 8, 2015   Trust.. the Just..in..His programming it legit! Thank You Justin for your commitment to the clients and team at CrossFit Del Mar.. and beyon

Log in to post a comment...

Programming Change Beginning Monday, March 2nd

March 16, 2015, Mark Marek

Beginning Monday March 2, you will see a new format for our programming and daily WOD's. We will be following the CrossFit Template of 3 on 1 off, 2 on 1 off.
The WOD will consist of 2, 3, or 4 segments depending on the day of the cycle.
Part A will work on skills improvement or technique progression.
Part B will be the strength portion of the workout.
Part D (Monday's) will be additional strength/conditioning
Part C will be our daily conditioning.
Mondays and Fridays we will work the higher technique based movemnts like the Snatch and Clean and Jerk.
Tue & Wed will have more power explosive movements like squats, deadlifts or presses.
Thursday's we will schedule an Enduro conditioning WOD.
Saturdays will be conditioning and or partner WOD's.
We think this change will meet everyone's needs while improving the overall experience at CrossFit Del Mar.

Comments:

Log in to post a comment...

March 2015 members of the Month Michelle Woodward and Scott Stearns

March 4, 2015, Mark marek

Michelle Woodward

What is your day job?
- My real job is marketing manager for a software engineering company. On the side, I am a marketing consultant for a nutritional start-up and contractor for a credit card processing company.

How did you hear about Del Mar CrossFit?
- I did Yelp search to find a box convenient to work. I was impressed with the reviews and stopped by for a trial session. After my first visit, I immediately switched over to CFDM.

What is your favorite WOD/Lift?
- Any WOD that doesn�t contain burpees.

What is your favorite skill/movement that you have learned?
- Box jumps are my all-time favorite thing but the favorite skill that I have learned is the snatch. Interestingly enough, when I started CFDM, it was my least favorite.

Three things you would always find in my fridge .
- �. Sweet Italian Coffee Creamer, Pellegrino and wine.

Something nobody knows about me and would find interesting.
- �.I think I am a pretty boring person but here goes: I was born and raised in the south. On occasion, my southern drawl can be heardt. And�.I faint easily. Yep, that�s right! If you rip your palms on mass amounts of pull-ups, don�t show me!

Favorite activity outside of Del Mar.
- �. Spending time with my boys.

My proudest accomplishment is.
- �. Raising my sons into the remarkable young men they are.

My six month goal is .
- �.Doing unbroken double unders without looking like I have been brutally beaten. I am also working on pull-ups and handstand push-ups.

If you created a WOD and named it after yourself, what would it be?

400 meter run
3 Rounds�
15 Deadlifts
15 Box Jumps
15 Back squats
Then�
400 meter run

What advice do you have for new members?
- We were all beginners at one point and needed a lot of attention from the coaches. Don�t be embarrassed when a coach corrects your form. There is absolutely no judgment; we have all been there. Just concentrate on positive self-talk, do your best and you will become stronger physically and emotionally.


Scott Stearns:

What is your day job
- Construction Superintendent
How did you hear about Del Mar Crossfit
-Google search near my house
Favorite WOD/Lift
- Don�t really have a favorite. I guess whatever leaves me the most exhausted afterward.
Favorite skill/movement.
-Overhead squat
Fridge
- Pizza and beer for me. Salad/Veggies for the wife & kids.
Something nobody knows about me and would find interesting.
Prior military
Favorite activity out of Del Mar.
Family vacations to the Rocky Mountains.
Proudest accomplishment.
- 4 good kids
6 month goal.
no injuries
WOD.
-4 Rounds: 50M handstand walk, 100M bear crawl
Advice.
-Warm up to the heavy weights

Comments:

Log in to post a comment...

February 2015 Athletes of the Month,Renae and David Podolsky

February 5, 2015, Mark Marek

Renae Podolsky,

What is your day job?
I am a former Special Ed teacher and current stay at home mom

How did you hear about Del Mar CrossFit?
Yelp. I was looking to get back into shape after baby #2 so I did some googling.

What is your favorite WOD/Lift?
I love partner and chipper WODs

What is your favorite skill/movement that you have learned?
Deadlift and Push Press. I also love/ hate mobility.

Three things you would always find in my fridge ....
eggs, apples, wine

Something nobody knows about me and would find interesting ....
I used to play water polo at UCSD.

Favorite activity outside of Del Mar ....
Going to the beach and gardening

My proudest accomplishments are ....
my family

My six month goal is ....
get a pistol

If you created a WOD and named it after yourself, what would it be?
Partner WOD with 1 partner working at a time
200m partner carry buy in
then 3 rounds
50 wall balls
60 sit ups
70 squats
60 push ups
50 lunges

What advice do you have for new members?
Show up, do your best and have fun. Also, ask a lot of questions. The coaches are a great resource on how to get better.

Dave Podolsky
Athlete of the Month Questionnaire:

What is your day job?
Entrepreneur

How did you hear about Del Mar CrossFit?
The Internets

What is your favorite WOD/Lift?
Anything death-by

What is your favorite skill/movement that you have learned?
Kipping pull ups

Three things you would always find in my fridge ....
3 bottles of Sculpin

Something nobody knows about me and would find interesting ....
I have done stand-up comedy, once.

Favorite activity outside of Del Mar ....
Basketball and video games

My proudest accomplishment is ....
Being surrounded by an awesome family

My six month goal is ....
Double Unders

If you created a WOD and named it after yourself, what would it be?
The "Chip Away"
1 week to accomplish
700 situps
700 pushups
700 lunges
700 jumping jacks
700 squats
700 step ups

What advice do you have for new members?
Keep chipping away

Comments:

Log in to post a comment...

January 2015 Athlete's of the Month, Dave and Sue McFarland

January 24, 2015, Mark Marek

What is your day job?
Dave - Window and Doors Sales Rep
Sue - Third Grade Teacher

How did you hear about Del Mar Crossfit?
Google

What is your favorite WOD/lift -
Dave - anything long, light and a lot of reps. My favorite lift is the snatch.
Sue - chipper style workouts and anything involving body weight movements. Favorite lift is the snatch.

What is your favorite skill/movement that you have learned?
Dave - handstand walking
Sue - handstand push-ups and pistols

Three things you would always find in my fridge?
Dave - grass fed beef, quinoa and a good IPA.
Sue - komboucha, egg whites and dark chocolate.

Something no one knows about me and would find interesting?
Dave - I was nationally ranked in motocross racing for ten years as a child.
Sue - If I weren?t a teacher, I would want to start a non-profit organization that teaches young children to BE KIND and embrace diversity!

Favorite activity outside Del Mar Crossfit?
Dave - surfing
Sue - reading and shopping

My proudest accomplishment?
Dave - Being in the beginning stages of creating a family
Sue - Marrying my best friend

My six month goal is?
Dave - snatch 200 lbs.
Sue - butterfly pull ups

If you created a WOD and named it after yourself, what would it be?
The ?Dave?
2 rep max OHSQ
100 dubs unbroken
2 rep max FS (must start with last weight of OHSQ)
75 dubs unbroken
2 rep max BS (must start with last weight of FS)
50 dubs unbroken
**Score is total weight and finish time.

?Sue?
100 dub buy-in? then:
50 sit ups
40 squats
30 push ups
20 alternating pistols
10 hand stand push-ups
and SMILE the whole time! :)

What advice do you have for new members?
Dave - Building strength is key to the foundation of crossfit, Ladies, lifting heavy weight will not make you bulky and fat? a bad diet will!
Sue - HAVE FUN WITH IT! Walking through the door is the most challenging part.

Comments:

Log in to post a comment...

November 2014 Athletes of the Month, Hayley Grunvald and Larry Pelotita

November 10, 2014, Mark Marek

Hayley Grunvald

What is your day job?
- Attorney at a large law firm based out of Los Angeles.

How did you hear about Del Mar CrossFit? What is your favorite WOD/Lift?
- My sister-in-law is a crossfitter at East County Cross Fit and told me to look to see if there was one in my area. I typed in Cross Fit and Carmel Valley and CFDM came up and I came to check it out. The rest is history . . .

My favorite WOD is Murph.

What is your favorite skill/movement that you have learned?
- I�m most proud of my improved squat and deadlift form.

Three things you would always find in my fridge
- �. Lots of fruit and veggies.

Something nobody knows about me and would find interesting
- I ran Division I track and cross country at the University of Minnesota. I was a competitive swimmer too.

Favorite activity outside of Del Mar
- Hanging out with my kids.

My proudest accomplishment is
- My husband and our three kids.

My six month goal is
- Improving my form and adding weight to my overhead squat.

If you created a WOD and named it after yourself, what would it be?

1600 meter run
15 deadlifts
500 meter row
15 shoulder to overhead

800 meter run
10 deadlifts
350 meter row
10 shoulder to overhead

400 meter run
8 deadlifts
200 meter row
8 shoulder to overhead

200 meter run
6 deadlifts
100 meter row
6 shoulder to overhead

What advice do you have for new members?
- You just have to stick with it and push through the soreness!


Larry Pelotita

What is your day job?

- I am in the U.S Navy. I am an Aviation Weapons Technician.

How did you hear about Del Mar CrossFit?

- Christopher Rodriguez. He received his Level one certificate here at del mar.

What is your favorite WOD/Lift?

- I like the hero wods. My favorite lift is front squats because most of the movements require a lot of bar on the shoulders. If you think of power cleans, push press and push jerk.

What is your favorite skill/movement that you have learned?

- The snatch and bar muscle ups.

Three things you would always find in my fridge ?.

- I always have eggs, almond milk or goat milk, and bacon.

Something nobody knows about me and would find interesting ?.

- How to pronounce my name and the fact that I am 100 percent Puerto Rican.

Favorite activity outside of Del Mar ?.

- I work long hrs in the Navy I enjoy company with friends at restaurants or getting together with friends and fam at a bar.

My proudest accomplishment is ?.

- Butterfly Kips was my proudest accomplishments.

My six month goal is ?.

- Deadlifted 500 lbs on the bar.

If you created a WOD and named it after yourself, what would it be?

- Any wod that doesn?t consist of running or burpees.

What advice do you have for new members?

- Don?t be discouraged by scaling your workouts. The best of us have scaled, once upon a time, not too long ago. Be on time for your training and get a good warm-up. Listen to the Coach. He/she is there for a reason. They spent time studying the subject matter. They have coached hundreds to thousands of people on these movements. Your buddy that watched a couple of Youtube videos is not lateral to that

Comments:

Log in to post a comment...

October 2014 members of the month, Scott and Lynlee Brown

October 5, 2014, Mark Marek

Lynlee Brown

What is your day job?
- Senior Manager at an accounting firm. I consult multinationals on indirect tax matters (I know, super exciting!)

How did you hear about CrossFit Del Mar?
- Scott

What is your favorite WOD/Lift?
- Grace

What is your favorite skill/movement that you have learned?
- Anything with a barbell especially cleans. Before crossfit, I�d never touched one.

Three things you would always find in my fridge�
1. Pete�s Paleo
2. French Vanilla Coffee creamer
3. Wine

Something nobody knows about me and would find interesting
- Hmm�this is tough. I�m not very interesting (remember, I�m an accountant!)
I graduated college when I was 20�. I was on the Olympic Development soccer team�I�m fluent in Spanish.

Favorite activity outside of CrossFit?
- Working..oh wait!
Swimming- lap and ocean.

My proudest accomplishment is�
- Hmm, don�t think it�s happened yet. TBD ☺

My six month goal is�
- Deadlift 300#; back squat 200+#; butterfly pull ups

If you created a WOD what you would name it?
-Aqua(wo)man [beach wod]
1000 yd swim
50 pushups
1 mile run
1000 yd swim

What advice do you have for new members?
- Don�t be intimidated, everyone starts somewhere. Be open to the challenge and the friendships, it gets easier.




Scott Brown

What is your day job?
- Associate Director, Finance at a local biotech company

How did you hear about CrossFit Del Mar?
- Yelp, it was 1.7 miles from my work and reviews were good so thought I�d give it a try.

What is your favorite WOD/Lift?
- Murph (with the weighted vest)

What is your favorite skill/movement that you have learned?
- Muscle ups, it feels like I�m not working out because it�s so fun.

Three things you would always find in my fridge�
- Local IPA, triple cream brie, sparkling water

Something nobody knows about me and would find interesting.
- I like to point out mistakes in spelling and grammar in random places (websites, articles, books, emails, etc.).

Favorite activity outside of CrossFit?
- Playing lawn games (croquet, bocce ball, etc.) while drinking beer.

My proudest accomplishment is�
- Passing the CPA exam, and getting 2nd overall in an ultramarathon series over the course of a year with multiple top 3 finishes.

My six month goal is�
- Snatch bodyweight and clean 200+

If you created a WOD what you would name it?
- DON�T STOP RUNNING!! - AMRAP 60, run 1 mile

What advice do you have for new members?
- Everybody sucks when they first start, just keep coming back.



Comments:

Log in to post a comment...

September 2014 members of the month, Bryan and Niamh Stirle

September 20, 2014, Mark Marek

Bryan Stirle
What is your day job?
I own a Retail Design and Fixture Company ? Creative Store Solutions ? www. Creative Store Solutions.com

How did you hear about CrossFit Del Mar?
Found it on the web. Choose it over the PAC

What is your favorite WOD/Lift?
Anyone without running, burpees or box jumps

What is your favorite skill/movement that you have learned?
Kipping Pull Ups ? Although I am still not very good at them. Also overhead lifts like, Snatch and Press

Three things you would always find in my fridge? Since Crossfit
Bacon, Protein Shakes and Beer. Before Crossfit? Diet Coke, Snacks and Beer

Something nobody knows about me and would find interesting
Packers Fan

Favorite activity outside of CrossFit?
Surfing and Hanging with Wife and Son

My proudest accomplishment is
Getting Married and having a son!!!

My six month goal is?
10 Unbroken Strict Pull Ups

If you created a WOD what you would name it?
NRBBJ ? NO Running, Burpees or Box Jumps

What advice do you have for new members?
Keep Showing Up.


Niamh Stirle

What is your day job?
I defend doctor who get sued for medical negligence.

How did you hear about CrossFit Del Mar?
Friends from CrossFit Redlands

What is your favorite WOD/Lift?
ANything intense cardio/Back Squat

What is your favorite skill/movement that you have learned?
Hand Stand Push-up

Three things you would always find in my fridge.
Eggs, Greek Yogurt, Wine

Something nobody knows about me and would find interesting
I was born and raised in Dublin

Favorite activity outside of CrossFit?
Beach

My proudest accomplishment is.
My son

My six month goal is.
Pull-up

Ifyou created a WOD what you would name it?
Shredder

What advice do you have for new members?
Stick with it..it is so worth it!

Comments:

Log in to post a comment...

August 2014 member's of the month Sara Tovar, and Sherif Salem

August 8, 2014, Mark Marek

Sara Tovar

What is your day job?
Media Coordination Manager at ROI Media Direct

How did you hear about the Del Mar CrossFit?
Google. My office is down the street, wanted to find a gym close by I could work out at to skip traffic.

What is your favorite WOD/Lift?
Anyone that Coach Matt doesn't plan.

What is your favorite skill/movement that you have learned? It's the Push Press

Three things you would always find in my fridge...
Cheese, Kale and Hot sauce

Something nobody knows about me and would find interesting...
I love to cook but not very good at it without a receipt

Favorite activity outside of Del Mar..
Cooking

My proudest accomplishment is..
My back squat 1 Rep Max

My six month goal is...Accomplish a pull-up

If you created a WOD and named it after yourself, What would it be?
Sara-Its short and sweet!

What advice do you have for new members?
Keep going...its worth it at the end!
******************************************************
Sherif Salem

What is your day job?
Microbiologist

How did you hear about CrossFit Del Mar?
Work near by and saw the sign

What is your favorite WOD/Lift?
Deadlift

What is your favorite skill/movement that you have learned?
HSPU

Three things you would always find in my fridge?
Cheese, juices, blueberries

Something nobody knows about me and would find interesting
Used to play trombone in a traveling jazz band

Favorite activity outside of CrossFit?
Soccer

My proudest accomplishment is?
Winning player of the year in soccer CIF section

My six month goal is?
OHS 99 lbs.

If you created a WOD what you would name it?
Deputy

What advice do you have for new members?
Be patient when starting out. It may seem like progress is slow and things are difficult, but one day everything just clicks.


Comments:

Log in to post a comment...

July 2014 members of the Month, Whitney and Travis Easton

July 7, 2014, Mark Marek

Whitney Easton

What is your day job?
- I manage Payroll/AP/HR for a Healthcare company.

How did you hear about Del Mar CrossFit?
- Yelp! We were new to the whole CrossFit idea and just googled something close to our house. Turned out to be perfect for us!

What is your favorite WOD/Lift?
- I really enjoy chipper WODs, the Filthy Fifty is definitely one of my favorites. Every WOD is harder then I anticipate it to be. EVERY. TIME. My favorite lift is probably the back squat, trying to correct my terrible form never gets old.

What is your favorite skill/movement that you have learned?
- Double unders, kipping pull-ups and rope climbs. I used to look at all of those things and laugh thinking that would never happen. Persistence pays off! Now I am working on my pistols, handstand push-ups and strict pull-ups!

Three things you would find in my fridge:
- Grilled chicken, eggs, grilled veggies. Super exciting.

Something nobody knows about me and would find interesting:
- I love to Slalom ski. Living on a lake would be a dream come true.

Favorite activity outside of Del Mar:
- Spending time with my husband and family. Family is the most important thing in my life.

My proudest accomplishment is:
- ?? Still working on this one!

My Six month goal is:
- Getting my strict pull ups and pistols

If you created a WOD and named it after yourself, what would it be?
- The Whitney
- Rest day

What advice do you have for new members?
Don't be intimidated and don't give up! Learn proper form and technique for lifting, mobilize, test your limits and you will get stronger every day.


Travis Easton

Day Job?
- I just graduated from University of Diego School of Law and will soon be a fully licensed (hopefully) attorney working in Orange County.

How did you hear about us?
- We live in the Del Mar/Carmel Valley area, so I typed into Google, Del Mar Crossfit and surprisingly Crossfit Del Mar was the first one that popped up. Ha

What is your favorite Wod?
- I love/hate Fran. I will never understand how some pull ups and thrusters can cause so much pain. And my favorite lift is the back squat.

Favorite Skill
- My favorite skill right now is probably pistols because it is something that is very challenging for me, so I am having to put in a lot of time and work to get it. I have not gotten it yet, but it will be oh so sweet when I do.

Three things in my fridge
- Eggs, Whole Milk, and Shredded Chicken.

Something Interesting
-When I was 12 years old I got to throw out the first pitch at Angel's Stadium to Cory Snyder (Former Pro baseball player), Peter Vidmar (Former Olympic Gold Medalist), and Mike Smith (former pro basketball player).

Favorite Activity
- It used to be playing basketball, but I'm a little mad at it still after tearing a couple tendons in my ankle in a game. So probably surfing right now.

Proudest Accomplishment
- Getting my beautiful wife to marry me.. And Living in Tijuana for almost two years as a missionary and living to tell the tale.

Six Month Goal
- Pass the CA Bar Exam!

Wod
- Buy In- 250M Row
4 Rounds
-20 Pull Ups
-20 Push Ups
-20 RKBS (70/53)
-20 Thrusters (95/65)
Buy Out- 200 M Sprint

Advice For New Members
- Crossfit is awesome! My wife and I joined together about a year ago and we have loved it! Crossfit has really taken my fitness to another level and it continues to make me want to push to be better. It is great because you are always doing new stuff and there is always something new to work on and get better at.

My only advice would be to stick with it. There will be times when you may get discouraged, but I promise that you will see results if you are consistent. Find people in the class that are close to your fitness levels and befriend them. Use each other to push each other to the limits of your abilities. Crossfit has the amazing ability to create great friendships. I know that Whitney and I are really going to miss our CFDM family when we move up to Orange County next month. Thanks for everything.

Comments:

Log in to post a comment...

June 2014 members of the Month, Sara Herzberg, and Sean Poplin

June 10, 2014, Mark Marek

Sara Herzberg

Day Job:
- Sr. Buyer, Global Meetings and Events. I manage meetings globally throughout our company by strategically sourcing vendors, negotiating contracts with the goal of leveraging our spend and savings for the company. I have also been the planning lead on our companies global sales meeting (1,000 ppl), annual users conference (4,000 ppl) & Incentive meeting (200 ppl).

How did I learn about Crossfit Del Mar
- I met Chrissie at our kids volleyball practice

Favorite WOD
- hmmm, still have no clue what all the names are. Love WOD's that make us push 90% with combo of strength and cardio. I walk away completely exhausted and happy!

Favorite Skill/Movement
- Power clean. I like that it takes skill and strength, always work in progress.

My Fridge - Cheese! at least 5: Feta, Chevre, Cheddar, Parmesan, Jack shall I go on?
Something about me - I am 7th generation Californian, it all started when Captain Bligh had a mutiny and my ancestor married a Polynesian. True story!

Favorite Activity outside of CFDM
- Mountain biking (in Park City!)

Proudest Accomplishment
- that's easy, parenting amazing kid Nate.

6 month goal
- First, find more work balance so I can focus on my family. 2nd, crossfit 3 times a week consistently.

Sara WOD
- 5 rounds: 15 power cleans, 15 kettle bells swings, 200 meters, 15 situps. My favorite number is 15, can you tell?

Advice:
- Never be intimidated, everything can be scaled to fit your strength and fitness level. Everyone supports you no matter what so go for it!

Sean Poplin

What is your day job?
- My day job involves a desk, a computer, and life-sucking fluorescent lighting. It pays the bills.

How did you hear about Del Mar CrossFit?
- Completely randomly selected via Google Maps

What is your favorite WOD/Lift?
- WOD: I have a love/hate relationship with Fran. Lift: Any lift that is not a Snatch.

What is your favorite skill/movement that you have learned?
- Favorite skill: Handstands (only thing I'm naturally good at). Favorite movement: Bowel

Three things you would always find in my fridge �.
- 1.Pete's Paleo meals, 2. Chocolate milk, 3. More chocolate milk (the life of a bachelor)

Something nobody knows about me and would find interesting �.
- Um...wow...I seriously cannot think of anything that would be considered "interesting". I'm THAT boring. When I was mid-twenties I used to drink raw eggs to try and put weight on my 125lb frame. Is that interesting? I was on the tennis team in high school? I took my level 1 cert with Bob Harper?

Favorite activity outside of Del Mar �.
-There are activities outside of Del Mar?? I guess volleyball when my shoulder is being cooperative.

My proudest accomplishment is �.
- Avoiding marriage for 46 years

My six month goal is �.
- Avoiding marriage

If you created a WOD and named it after yourself, what would it be?
- The Sean: 60 Minute AMRAP, all you can eat breakfast buffet

What advice do you have for new members?
- Approximately 3 and 1/2 years ago my personal trainer decided to put me through this new type of workout she had been toying with. She called it a "WOD" and told me I would be doing a series of varied high intensity functional movements and I would be racing the clock. After I was done with this roughly 8 minute workout, there were three things that happened:
1) I wanted to punch my trainer in the throat (and perhaps would have if I were able to physically move and if she wasn't a bad ass Marine that could kick my ass)
2) The belief that I was in great shape because of the dedication to my globo-gym workouts was shattered, and
3) I realized that my approach to "fitness" would never be the same again. So, that said, my advice for newbies:
1) First learn where your limit is.....then learn how to push it.
2) Mobility, mobility, mobility.
3) Set a realistic short-term fitness goal, achieve it, then set another...and so on....and so on.
4) Take advantage of open gym time to learn a new skill.


Comments:

Log in to post a comment...

May 2014 members of the month, Tessa Williams, and Dwight Allgood

May 8, 2014, Mark Marek

Tessa Williams,
Q: What is your day job?
A: Accounts Administrator, Qualcomm. I help manage the user account life cycle.

Q: How did you hear about Del Mar CrossFit?
A: - Mark and Christine Turner. I was excited about getting so much done in so little time.

Q: What is your favorite WOD/Lift?
A: I prefer higher round, endurance workouts with only 2-3 movements and short rest intervals.
A couple of my favorite lifts are overhead squats and power cleans.

Q: What is your favorite skill/movement that you have learned?
A: I actually love rowing, I just hadn't had the opportunity to use a rowing machine before and now I'd really like to work at rowing harder/smarter.

Q: Three things you would always find in my fridge ?.
A: Cold brew coffee, eggs, homemade pesto. p:

Q: Something nobody knows about me and would find interesting ?.
A: I was born and raised in a town with a population of 100 in the Sierra foothills; Fiddletown, CA.
I'm an artistic person, though you wouldn't be able to tell since being employed full time. I hold a BA in Graphic Design from LMU, LA.

Q: Favorite activity outside of Del Mar ?.
A: Rock/metal/progressive shows big and small.
Bargain hunting. No reason to ever pay full retail.

Q: My proudest accomplishment is ?.
A: Shooting a "Robin Hood" arrow. I practiced recurve Olympic archery during college.


Q: My six month goal is ?.
A: Double-unders.... And to break 200# deadlift.

Q: If you created a WOD and named it after yourself, what would it be?
A: - 200m row
3 ROUNDS:
30 sledgehammer swings
15 goblet squats
3 rope climbs
20 SA DB snatches
- 400m sprint to finish

Q: What advice do you have for new members?
A: Just get your butt there. Figure out the rest later.

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 3): An Individualized Approach to Treating a Calf Strain

April 17, 2014, Theresa Larson

This video is simply how I, Dr. Theresa Larson, a California licensed Doctor of Physical Therapist, CrossFit Coach, CrossFit Athlete, and Certified Strength and Conditioning Specialist analyzed and treated Grant Foreman?s calf injury approximately 2-3 weeks post his initial strain of his medial gastrocnemius. This is my approach and may not work on everyone!

I focused a lot of my efforts on the tissues that support the foot in supination that is required when jumping and running (it is the push off position). His hip and calf were a part of the treatment process (chain reaction), but I also looked at the Posterior Tibialis, Flexor Hallicus Longus (big toe tissue) and Flexor Digitorum Longus, that runs very close to the medial calf and the peroneals-muscles directly opposite the posterior tibialis.

Note: When watching this video, understand this is ONE way to treat a calf strain and it was my individualized approach to Grant?s injury. Everyone is a little different and should be treated that way. However some of these techniques and methodologies may help some of you, and others it may not.

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 2)= How to Fix a Calf Strain

April 17, 2014, Theresa Larson

This section is on one way to solve a calf strain. Grant strained his the medial most proximal (crosses the knee) aspect of his gastrocnemius which is a huge muscle that makes up the part of the calf.

Here are the main tips on how to solve a calf strain:

Your test prior to this process should be walking or even squatting (overhead squatting puts a lot of stress on the ankle joint secondary to the pistol).

1. Confirm it is NOT a tear.
- see video for test
- you should be able to walk around no problem even if there is pain
- there should be no gaps in the muscle tissue (where there are potential tears)

2. Help speed up and decrease the swelling
- walking around
- voodoo floss (2 minutes)- distal to proximal (down to up)
- can apply heat if the tissue itself is NOT hot or cut

3. Check the Joint Range of motion- warrior stance (this exercises is specific to the subtalar joint- midfoot to rearfoot joint which is essential to optimal calf function).

4. Check the sliding surfaces- do the tissues slide or is there a knot in one aspect of the calf?
- use the pipe, barbell, peanut (2 lacrosse balls) to pressure wave across the knotted tissue.
- Voodoo Floss 2 minutes overtop strained region

5. Apply muscle dynamics (an active way of mobilizing the muscle tissue).
- internally rotate the strained leg and place in a position of stretch that is challenging, not sketchy, and feels like it is making a change.

Re-Test walking around and or overhead squatting

Comments:

Log in to post a comment...

Weekday Mobility: Calf Performance (Part 1)= How to Know Your Calf is Working at Full Capacity

April 17, 2014, Theresa Larson

This weeks weekday mobility tip is on Calf Performance. Thank you Grant Foreman, one of Fathom CrossFit�s owners and head coach for participating in this series of videos!

Below is a list of how to SCREEN yourself and or your athletes to see if they have full capacity in their calves.

1. Can you do a pistol? Can you do a pistol maintaining hip external rotation and an active foot?

2. Can you do 20 single calf raises all the way up onto your metatarsal heads (where you hinge at your toes when you push off during walking or running) keeping foot straight up and down?

3. Can you do 100 small jumps (jumping rope) without knees going in? This IS a great way to build up the arches of your feet.

4. Can you get into a ass to ankles squat maintaining external rotation in your hips with knees staying out as well as consistently get into a proper split jerk position with the back leg in proper internal rotation and extension? The hips play a crucial role on calf mobility and visa versa. If you have always walked like you just got off a horse, then you definitely have some work to do on the front of your hips that will directly effect your calves when walking.

This goes into the concept that, it is not just in the gym that matters, but how you walk (with proper hip extention), how long you have to sit during the day, and what kinds of shoes you use. If your used to sitting in cushy chairs and wearing cushy shoes, then the bottoms of your feet and calves are most likely weak from being kottled and you probably are missing some degres of hip extension since we really were not designed to sit and or wear such cushy shoes.

Comments:

Log in to post a comment...

April 2014 members of the Month, Tricia Rott, and Dan Mendelsohn

April 2, 2014, Mark Marek

Tricia Rott:

What is your day job?
- I am a Technical Writer/Editor for a semiconductor company.

How did you hear about Del Mar Crossfit?
- Before CFDM, I was doing a bootcamp. I got a new job and the bootcamp hours no longer worked for me. I tried several other fitness classes in the area but I did not like any of them. I found CFDM on a Google search and talked myself into trying it just once. I remember everybody being so nice and supportive. I was hooked after my first visit.

What is your favorite WOD/Lift?
- WOD: Iam a big fan of the chipper WODs. Filthy Fifty is one of my favorites.
Lift: I really like the bear complex because it has a little bit of everything.

What is your favorite skill/movement that you have learned?
- I love it when the tires come out. There's something very satisfying about being able to flip a big a$$ tire.

Three things you would always find in my fridge.
- Coconut milk, lettuce/tomatoes, and eggs. Not in my fridge but worth mentioning is the bottle (or 2) of wine on my kitchen counter.

Something nobody knows about me and would find interesting?.
- I spent several years in an acting conservatory in Texas. It's something I do occasionally as a hobby now.

Favorite activity outside of CrossFit Del Mar?.
- I really enjoy hiking on the weekend. I'm always up for a trip to Torrey Pines.

My proudest accomplishment is?.
- When I started at CFDM, I couldn't run a mile and now my fastest mile is 7:37.

My six month goal is?.
- I have many goals but the big one is to finally get over my fear of box jumps. It's time to put the past behind me and get on with it.

If you created a WOD and named it after yourself, what would it be?
- My WOD would be called Tricialish and it'd be a chipper.
70 situps
60 walking lunges
50 burpees
40 KB
30 box jumps
20 HRPU

What advice do you have for new members?
- Don't be afraid to ask questions. We've all been the newbie and know there's a lot to learn. It can be frustrating at times but keep coming. Sometimes results are slow. Don't beat yourself up because the PRs aren't happening fast enough. Give 100% of whatever you have to give and the results will happen in time. Be proud of the mini accomplishments. Victories are victories no matter how big or small. Get involved. CFDM is a family. Come to the beach WODs, BBQs, etc. We want to get to know you! But most importantly, have fun!!

Dan Mendelsohn:

What is your day job?
- My day job is ticket broker. I buy and sell tickets to concerts and sporting events.

How did you hear about CrossFit Del Mar?
- Heard about cfdm through a web search

What is your favorite WOD/Lift?
- Favorite WOD is Murph. It was the first one I ever did and still seems just as crazy even now.

What is your favorite skill/movement that you have learned?
- I am happy I can finally do a double under.

Three things you would always find in my fridge.
- My fridge always has eggs, spinach and perfect food bars

Favorite activity outside of CrossFit Del Mar?
- I enjoy anything outside, beach, paddleboarding, hiking.

My proudest accomplishment is?
- 6 month goal is to improve on my glaring weaknesses, double unders, pullups and finally getting a muscle up. And a pistol.

My six month goal is?
- My WOD would 5 rounds of 500m row, 20 wall balls and 10 clean and jerk at 135.

What advise do you have for new members?
- My advice for newbies is to come consistently, listen to the coaches and bust your ass in every single WOD.

Comments:

Log in to post a comment...

March 2014 Members of the Month, Kara Smith, and Carny Cheng

March 10, 2014, Mark Marek

What is your day job?
carny: I am a software engineer at a local startup
kara: I�m an accountant for an insurance company

How did you hear about Del Mar CrossFit?
Through our friend Stephanie, who used to be a member

What is your favorite WOD/Lift?
carny: My favorite lift is the power clean. While I don�t have a favorite WOD, I tend to like the longer cardio WODs.
kara: I have a love/hate relationship with thrusters and enjoy the longer WODs or anything with wall balls.

What is your favorite skill/movement that you have learned?
carny: I like that I can actually kip my pull-ups.
kara: Rope climbs! Growing up rope climbs was something I thought only boys could do, but now I can too!

Three things you will always find in my fridge�
kara: eggs, bacon, and almond milk
carny: whatever kara buys...

Something nobody knows about me and would find interesting�
carny: I was once a lifeguard. I have a growing collection of chess sets but don�t play. Also, kara and I are not married.
kara: I have a herniated disc in my lower back and never thought I�d be able to do anything like Crossfit. I finally just decided to try it out and I am so glad I did! My back is stronger than ever and I rarely have back pain anymore :)

Favorite activity outside of Del Mar�
We like to spend time with our dog, Hiro, taking him on walks/hikes. Kara has recently picked up baking.

My six month goal is?
carny: 1 muscle-up
kara: pull ups
If you created a WOD and named it after yourself, what would it be?
carny: I�d probably involve swimming. 12 rounds: 25y swim. 5 cleans. 5 pull-ups.
kara: I�m not creative enough to come up with a WOD, but if I did I�m sure it would involve wall balls.

What advice do you have for new members?
carny: Your body can do more than you think you can. Just keep at it.
kara: Don�t be intimidated, challenge yourself, and have fun!!

Comments:

Log in to post a comment...

Mobility Monday: Unlock Your Rear Foot

February 24, 2014, Movement Rx Warriors

I hope you all enjoyed your President's Day holiday. (That's my excuse for this video coming out on a Tuesday.)

This episode is all about unlocking the REAR FOOT, specifically your subtalar joint. If you suffer with a limited ankle joint range of motion, if you have a decreased hip extension, if you cannot perform a pistol, if you feel an impingement on the outside of your foot, or if you have sacroiliac joint pain, this technique might just save you.

In addition to going after your subtalar joint (which is part of your rear foot see video below), you need to be getting into the nitty gritty tissue of the lower leg such as the calf, your peroneals, anterior tibialis, and your hip flexor in order to be able to get the appropriate positions for squatting heavy objects and pounding the pavement with walking, running, or jumping around.

If you are more of a hypermobile athlete and have pretty good fight club positioning (again, see video for explanation) and do not struggle with the external to internal rotation in your feet, but have a problem with depth, then work on the soft tissue surrounding the lower leg with a barbell, foam roller, and or lacrosse balls.

My prescription for these techniques is a minimum of 2 minutes for the lacrosse ball mob of the calcaneus on talus, and 50 squats with the talus moving on a blocked calcaneus to the point you feel restriction and push a little further. Do not let your feet externally rotate or shift away from pointing straight forward.

On a related note, if you have poor foot and ankle mobility due to flat feet, recent research by barefoot running experts Dr. Irene Davis and Dr. Rob Morisson shows how activating (i.e. lifting or doming) your arches can actually help rebuild the bottom of your feet. As someone who has flat arches and a dropped navicular bone, I also go barefoot or wear minimalist shoes as often as possible to help my feet, along with activating the arches.

The activation Dr. Davis refers to when she speaks on barefoot running is similar to the way Dr. Kelly Starrett speaks of cobra stiffness in the butt/low back or how Dr. Stuart McGill espouses creating a stiff spine when Olympic Weight lifting. Similar to K-Star's emphasis on the proper amount of cobra stiffness when standing in line at Starbucks, doming/arching the feet should be done moderately. Focus on gentle activation of your arches at 10-20% (toes should not have to curl with this level of doming), and your stiff dogs will thank you.

Comments:

Log in to post a comment...

© 2011-2015 Crossfit Del Mar
All rights reserved.
About Us  •  Why CrossFit Del Mar?  •  Our Team  •  Getting Started  •  Schedule  •  Events  •  Pricing  •  Location